Day 1 (Mon)

  • Breakfast: Eggs 150 g (≈ 3 eggs) + egg whites 100 g; steel‑cut oats 40 g; blueberries 100 g; flaxseed 7 g; avocado 50 g
  • Lunch: Grilled chicken 120 g; quinoa 50 g (dry); kale 50 g + spinach 50 g; olive oil 10 g; cherry tomatoes 50 g
  • Pre‑workout shake: Whey isolate 30 g; almond milk 250 mL; oats 20 g; banana 60 g
  • Dinner: Baked salmon 150 g; sweet potato 150 g; broccoli 100 g; olive oil 10 g
  • Optional snack: Greek yogurt 100 g (0 %)

Day 2 (Tue)

  • Breakfast: Greek yogurt 200 g; raspberries 100 g; chia seeds 10 g; walnuts 15 g; rye toast 40 g + boiled egg
  • Lunch: Turkey chili (ground turkey 120 g + lentils 60 g dry); mixed greens 100 g; balsamic 10 mL
  • Shake: Whey 30 g + water 300 mL
  • Dinner: Seared trout 150 g; wild rice 50 g (dry); asparagus 100 g; avocado oil 5 g

Day 3 (Wed)

  • Breakfast: Protein‑oat pancakes (oats 40 g + whey 20 g + cottage cheese 100 g + egg 1); almond butter 20 g; strawberries 80 g
  • Lunch: Tuna 120 g + black beans 70 g dry + corn 50 g; veggies; olive oil 10 g + lime
  • Shake: Whey 30 g; almond milk 250 mL; mango 70 g
  • Dinner: Beef sirloin 150 g; mashed cauliflower 150 g; olive oil 10 g

Day 4 (Thu)

  • Breakfast: Omelette (eggs 2 + whites 100 g; spinach 75 g; feta 30 g) + buckwheat 45 g dry + butter 5 g
  • Lunch: Chickpea 90 g + avocado 50 g on whole‑grain wrap 60 g; cucumber/tomato
  • Shake: Whey 30 g; water; apple 120 g
  • Dinner: Cod 160 g + pesto 10 g; carrots 150 g; quinoa 40 g dry

Day 5 (Fri)

  • Breakfast: Overnight oats (oats 40 g + milk 150 mL + whey 15 g + chia 10 g + banana 80 g + peanut butter 15 g)
  • Lunch: Chicken thigh 130 g; farro 45 g dry; zucchini 100 g; hummus 40 g; olives 15 g
  • Shake: Whey 30 g; almond milk 250 mL; berries 60 g
  • Dinner: Turkey meatballs 160 g + marinara 100 g; penne 55 g dry; green beans 100 g

Day 6 (Sat)

  • Breakfast: Smoked salmon 80 g on bagel thin 60 g + cream cheese 20 g; egg whites 150 g; spinach 50 g
  • Lunch: Beef stir‑fry (steak 120 g; brown rice 50 g dry; peppers 150 g; soy 15 mL; sesame oil 5 g)
  • Shake: Whey 30 g; water; pear 80 g
  • Dinner: Shrimp 170 g; sweet potato 180 g; broccoli 100 g; olive oil 10 g

Day 7 (Sun)

  • Breakfast: Veggie scramble (eggs 150 g + whites 100 g; mushrooms 80 g; peppers 60 g; onions 30 g); oats 35 g + blueberries 80 g + flaxseed 7 g
  • Lunch: Sardines 110 g; quinoa 45 g dry; greens 100 g; olive oil 10 g; lemon
  • Shake: Whey 30 g; almond milk 250 mL; kiwi 70 g
  • Dinner: Chicken breast 150 g; Brussels sprouts 150 g; potato 160 g; avocado oil 10 g

Monday (Push + Cardio)

  • Bench press 4×8
  • Incline dumbbell press 4×10
  • Overhead press 4×12
  • Cable fly 3×12
  • Triceps rope pushdown 3×15
  • 30 min treadmill @ 7% incline, 6 km/h

Tuesday (Legs + Core)

  • Back squat 5×5
  • Romanian deadlift 4×8
  • Leg press 3×12
  • Calf raise 3×15
  • Core circuit×3: plank 60 s; hanging knee raises 12; ab‑wheel 10

Wednesday (HIIT + Mobility)

  • Row intervals: 10×(1 min hard/1 min easy)
  • Kettlebell swings 4×15
  • Sled pushes 6×20 m
  • 30 min mobility/foam‑roll

Thursday (Pull + Cardio)

  • Deadlift 4×6
  • Weighted pull‑up 4×10
  • Barbell row 3×12
  • Face‑pull 3×15
  • Biceps curl 3×12
  • 30 min elliptical @ 70% HRmax

Friday (Legs Power + Core)

  • Front squat 4×6
  • Hip thrust 4×8
  • Bulgarian split squat 3×12
  • Ham curl 3×15
  • Core×3: Russian twist 20; cable wood‑chop 12/side; plank‑ups 12

Saturday (MetCon)

  • 5‑exercise circuit×5 rounds:
    ‣ 10 burpees → 15 KB goblet squats → 12 DB push‑press → 250 m row → 15 ball slams
    Rest 2 min between rounds
  • 20 min brisk walk

Sunday (LISS + Yoga)

  • 60 min brisk walk or cycling @ 65% HRmax
  • 30 min yoga/stretch